Tank Top Tuesday!
Wear a tank top, check in on FB, and help us capture some CFBA action for Instagram and FB!
CrossFit Bel Air – WOD
Clean Warm Up 2 (No Measure)
If you need to spend some time foam rolling.
– forearm to instep
– baby elephant/inch worms
– lateral lunges
– leg swings
– air squats
With empty barbell
2 sets 5 reps each
– hang position to shrug(pull)
– hang power clean
– strict press
Clean + 2 Front Squats (Every 1:40 for 10mins (6 sets))
Clean from the FLOOR can be either power or squat. Experience athletes should be working the squat clean.
Then after the clean athletes must complete 2 Front Squats.
If you squat clean you still must hit 2 squats afterwards.
Athlete will warm up to about 75-85% of max clean
As a class on the clock complex will be performed
Ideally no building get to a weight for all 6 sets
Push Press 95/65
Push Press 115/85
This is a push press not a jerk